Foods With Needed Vitamins & Minerals
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Sometimes we lack vitamins and minerals that we avoid, non-deliberately, by not consuming the foods they reside in! Let’s scrape this surface a bit to see what vitamins and minerals are hiding and where!

Hello everyone! I have no food restrictions, but hubby is diabetic, so no added sugar, and low on carbs,. He’s had heart attacks and heart surgery, so very little fat and salt allowed. He used to say he wasn’t allowed to eat anything ‘good’. He had to learn a new way to eat.

Why you need it: The body uses magnesium in more than 300 biochemical reactions. These include maintaining muscle and nerve function, keeping heart rhythm steady, and keeping bones strong.

Where to get it: Wheat bran has the highest amount of magnesium per serving (89 mg per quarter-cup, or 22% of your DV), but you have to eat unrefined grains to get the benefit; when the germ and bran are removed from wheat (as is the case with white and refined breads), the magnesium is also lost. Other good sources of the mineral include almonds, cashews, and green vegetables such as spinach.

I really have to watch what I eat due to severe health issues.. I have to take may meds every day twice a day to stay alive and one of the is vit B12… I was not watching what I ate after my daughter moved out and my health declined. So I have relearned what is good for me and what is not. I thank God for my daughter who has taught me what to look for so I can eat healthier… I have included some of the above items. This was and will also be very helpful for me and just what I need to stay healthy and be there to see my grand children grow up..So Thank you for this wonderful topic..I will learn a lot more!!

This is something many people are missing in their diets, I can’t count the number of times I had doctors tell me to add supplements to a patient’s meds because of it. We used to eat a lot of wheat bran, but haven’t recently. I should make a note of that. We do use whole wheat products for pasta and bread.

Why you need it: Niacin, like its fellow B vitamins, is important for converting food into energy. It also helps the digestive system, skin, and nerves to function properly.

Where to get it: Dried yeast is a top source of niacin, but for something more appetizing, try peanuts or peanut butter; one cup of raw peanuts contains 17.6 mg, more than 100% of your DV. Beef and chicken liver are particularly niacin-rich, as well.

I used to love to cuddle up in bed at night with my husband and we would eat spoonfuls of peanut butter.. For some reason we stopped doing that. One day while I was shopping I remembered this and ended up buying a jar of peanut butter so we can eat it like we used to but my kids beat me to it… So today when I go shopping I am going to buy a new jar and put it in my bedroom with two spoons.

Hubby has to take a niacin supplement. He calls it his ‘itchy’ pill, because it makes him itch within a half hour of taking it. Thankfully that doesn’t last long. Since we’ve cut out a lot of meat, and he can’t eat too many peanuts or peanut butter, I guess the supplement is best.

Why you need it: Fats get a bad rap, but certain types of fats—including omega-3 fatty acids, a type of polyunsaturated fat—are actually very healthy in moderation. Omega-3s contribute to brain health and may help reduce inflammation.

Where to get it: There are two categories of omega-3 fatty acids: Alpha-linolenic acid (ALA) is found in plant sources such as vegetable oil, green vegetables, nuts, and seeds, while eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—the second category—are found in fatty fish. One cup of tuna salad contains about 8.5 grams of polyunsaturated fatty acids.

Why you need it: Potassium is an essential electrolyte, needed to control the electrical activity of the heart. It is also used to build proteins and muscle, and to break down carbohydrates into energy.

Where to get it: One medium-sized baked sweet potato contains nearly 700 mg of potassium. Tomato paste, beet greens, and regular potatoes are also good sources, as are red meat, chicken, and fish.

Okay that was something I did not know…I do not like a lot of the above listed items.. But will add a lot more of the ones I do like.. You are giving me a lot of great information to help me stay healthier. Thank you so much for that AMCoffee.

Where to get it: At nearly 3 milligrams per 3-ounce serving, beef liver is the richest source of naturally occurring riboflavin. Not in the mood for liver? Luckily, fortified cereals (like Total or Kellogg’s All-Bran) provide nearly as much of the vitamin in a far more convenient (and palatable) package.

Why you need it: Selenium is a mineral with antioxidant properties. The body only requires small amounts of it, but it plays a large role in preventing chronic diseases. It also helps regulate thyroid function and the immune system.

Where to get it: Just six to eight Brazil nuts provide 544 mcg of selenium—that’s 777% of your DV. Too much selenium can actually be harmful, however, so stick with the mineral’s number-two food source—canned tuna (68 mg per 3 ounces, or 97% DV)—except on special occasions.